workout of the day
HOW TO APPROACH THE WORKOUT
Traditional CrossFit Movements and variety.
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red
Then 5 @ 85% & 5+ @ 85%
Metcon (2 Rounds for reps)
7 Min AMRAP
8 Dips (1- 4 Dips, 2- Use GHD Handles, 3-Use band or 15 sec hold)
10 Wtd Tuck Ups (15/10) (1- 5 wtd tuck ups, 2- no weight, 3-Sit Ups)
12 (Each Side) Shoulder Taps from HS (1- 6 taps each side, 2- 20 sec HS Hold, 3-taps from push up position)
14 DU (1- 7 DU, 2- 5 DU attempts (s-s-du included), 3-30 singles)
3 Mins Rest
5 Min AMRAP
15 Push Ups (1- 8 Push Ups, 2- Push Up from bench or box)
30 Flutter Kicks (15/10) (each side) *Plate extended over chest and torso in hollow position.
(1- 15 flutter kicks (15/10) (each side), 2- no weight, 3-20 sit ups)
45 sec plank
(1- 30 sec plank)
Welcome to CFEX
CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!